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Powerfuel Recipes
 

Fuellin with Fluids!

Homemade Sports Drink:

  • 3.5 c water
  • ½ c orange juce
  • 1/3 c sugar
  • Pinch of salt

Peachy Iced Sangria

  • 1 pkt Crystal light peach iced tea low calorie drink mix
  • 5 cold water
  • 1 c orange Juice
  • 2 peaches, sliced
  • 1 cup raspberries
  • 1 cup blueberries

Stir all ingredients in a picture and serve cold, over ice!

Makes 7, 1 c servings

Nutritionals: 50 Kcal, 0.2 g fat, 9 mg sodium, 12 g carb, 2 g fiber, 0.9g protein


Nutrition Packed Hot Chocolate

  • 1/2 cup semi-sweet real chocolate chips
  • 1/2 cup sugar
  • 6 cups milk (1or 2%milk)
  • 2 cups vanilla soy beverage.
  • 2 teaspoons vanilla
  1. In a 3 quart saucepan melt chocolate chips over low heat, stirring constantly.
  2. Stir in sugar and ½ cup milk. Cook over medium heat, stirring constantly with a wire whisk, until the mixture comes to a full boil (4 to 5 min.)
  3. Stir in remaining milk and soy beverage. Continue cooking over med. heat, stirring occasionally, until heated through (12 to 15 min.) DO NOT BOIL
  4. Add vanilla.  Beat with wire whisk or rotary beater until frothy.
  5. Pour into mugs.
  6. Optional garnish ideas: small marshmallows, sweetened whipped cream, grated chocolate, grated lemon peel, grated orange peel, cinnamon, and nutmeg

Nutritional information: Serves 12 with approximately ¾ cup each

Calories 144, Carbohydrates 19g, Protein 5.5g, Fat 5.6g, Sodium 66mg

*with 2% milk

Soups and salads

Lightened up tangy broccoli salad

A great way to enjoy broccoli’s rich antioxidant vitamins!

  • ¾ c light mayonnaise dressing
  • 2 tbsp sugar
  • 2 tbsp vinegar
  • 1 bunch of broccoli, cut into florets (6 cups)
  • 6 slices cooked bacon, crumbled
  • 1 small red onion chopped
  1. Mix mayo, sugar and vinegar in a large bowl
  2. add remaining ingredients, mix and cover
  3. refrigerate 1 hr prior to serving
  4. Makes 12, ½ c servings

Nutrition information per servings:
Calories: 70
Fat 3.5g
Sodium: 200 mg
Carbohydrate: 8g
Protein: 2g


Creamy Carrot & Curry Soup

Makes 8 servings

Ingredients:

  • 1 tbsp PC olive oil
  • 1 medium onion, chopped
  • 1 celery rib, chopped
  • 2 garlic cloves, chopped
  • 2 pounds of carrots, scrubbed but unpeeled, cut into ½ inch thick rounds
  • 11/2 tbsp curry powder
  • 11/2 tsp ground ginger
  • 5 cups reduced sodium chicken broth1 cup plain non fat yogurt or light coconut milk
  • Salt and freshly ground pepper as desired

Method:

  1. Heat the oil in a large saucepan over medium heat.
  2. Add the onion, celery, garlic. Cook, stirring occasionally until the onion is golden, about 5 minutes.
  3. Add the carrots and stir well.
  4. Stir in the curry powder and ginger. Stir constantly for 30 seconds.
  5. Add the broth and bring to a boil over high heat. Reduce the heat to medium low and partially cover the pot. Simmer until the carrots are very tender, about 30 minutes.
  6. In batches, transfer the soup to a blender, process until smooth and pour the pureed soup into a large bowl. If you have a hand blender you can puree the soup right in the pot.
  7. Stir in the yogurt or light coconut milk. If a thinner soup is desired add additional broth. Season with salt and pepper. Serve hot.


Nutrition Information Per Serving:
132 calories
7g protein
3.8g fat (1g saturated)
18g carbohydrate
425mg sodium
3.7g fibre

A Taste of Thai!

Thai Stir Fry

Ingredients:

  • Cooked ww spaghettini
  • 1/4 c Asian-style salad dressing
  • Chicken breast strips or shrimp (or pork tenderloin strips)
  • 2 cloves minced garlic
  • 3 cups frozen stir fry veg mix
  • 1/2 c reduced sodium broth
  • 1 tbsp (I use more like 2!) light  peanut butter
  • 1/4 light soy sauce

Directions:

  1. Cook pasta
  2. Heat dressing and garlic on skillet on med-high heat.  Add meat and stir fry until tender.
  3. Add vegs, broth, and Peanut Butter, stir fry for about 5 minutes or until meat is cooked through (if not using already cooked meats)
  4. Drain pasta and return to veg mixture, add soy sauce and toss to coat with sauce.

Makes 4,  2 cup servings!!

Enjoy!!!

Thai Chicken Pizza:

Peanut Sauce:

  • 1/4 c light PB
  • 1/4 c hoisin sce
  • 1tbsp lemon juice
  • 2 tsp toasted sesame oil
  • 2 tsp grated ginger root
  • 1tsp each, honey, soy sauce, red wine vinegar
  • 1 tsp minced garlic

  1. Bring all to a light boil in saucepan, let cool before spreading top of pizza

  2. Spread on top of a whole wheat pizza crust, whole wheat pita or Naan bread, top with:
    Toppings:
    • light shredded Monterey Jack
    • green onions
    • It called for Bean sprouts, shredded carrots (I did not do), I used:
      • Spinach and mushrooms and asparagus!
      • fresh cilantro
    • cooked chicken breast strips

Oven 425F, cook for 12 minutes